Benefits Of Strength Training for Older Adults

USE IT OR LOSE IT! The old saying is true when it comes to muscle and bones. Most adults spend the maximum of their day either sitting in front of a screen or juggling files and paperwork. Such immobility restricts the movement of joints and reduces their mobility. This causes stiffness and soreness in the entire body.
The best way to keep muscle strength and bone health at an older age is strength training. This exercise is safe and very effective to reduce age-related degeneration in men and women.

Here are a few benefits of strength training:

  • Increase in the Muscle strength:
    During resistance training or strength, training, muscles work against the weight of the force of gravity. This kind of training can break down the muscle and produce micro-tears in the muscle fibers. While repairing these tears, the size and number of the muscle fiber increases.
    In males, strength training improves maintaining testosterone hormones, which are very important to maintain bone mineral density and various vital functions. In Females, strength training improves hormonal regulation by dropping androgens. This helps older women to manage post-menopausal symptoms.
  • Increase in bone density:
    Osteoporosis is one of the most common problems of all older age men and women. Age-related physical changes, sedentary lifestyle, and inadequate nutrition gradually suppress bone health such as bones being susceptible to more fractures, injury, and fragility.
    Various studies have proven that strength training can slow down bone loss and even help to build the bone. Weight-bearing exercise such as weightlifting and resistance training stimulates the regeneration process and also stimulates bone cells called osteoblast, which regulates the integrity and shape of bone tissue.
  • Improves joint function:
    The shoulder, hip, knee, and elbow are the most common joints that get stiff and cannot move with older age. These joints are called synovial joints because of the presence of synovial fluid in them. Synovial fluid is the thick liquid that keeps lubricating joints. With older age production of these synovial fluids decreases.
    Strength training encourages nutrients circulation, cellular waste removal, and blood circulation in the joints. This allows bones to move freely and also.
  • Increases flexibility:
    Regular practice of strength training helps to reduce stiffness in the muscle which promotes flexibility. Flexibility improves range of motion, decreases the risk of injuries, and helps to perform day-to-day activities smoothly.
  • Anti-aging -Degeneration:
    Exercise such as strength training not only just improves muscle and bones but also improves heart and lung function. Regular exercise also reduces the risk of depression, anxiety, and cortisol levels.
    Control level of cortisol improves cell integrity and slows down the aging process.
  • Improvement in functional activity:
    With aging physical capabilities decrease but with proper exercise routine along with strength training and lifestyle we can manage our quality of life.

Strength training has a significant impact on overall body health. It is crucial to have a consistent routine of strength training workout that keeps you healthy, strong, and mobile even in your mid or old age. The earlier you adapt to strength training, the more benefits you will be able to see in your body. Thus, strength training is the go-to solution for enjoying excellent body health in your older age.

Anjali Mahamune
Dietitian, Sports Nutritionist, Exercise Professional

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